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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Heavy to Light to Fast - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (16/12)
Workout
Heavy to Light to Fast
WOD
Metcon (Time)
Rx+
10 Hang Power Cleans (185/135 lb.)
10 Ring Muscle-ups
20 Hang Power Cleans (135/95 lb.)
8 Ring Muscle-ups
30 Hang Power Cleans (115/75 lb.)
6 Ring Muscle-ups
40 Hang Power Cleans (95/65 lb.)
4 Ring Muscle-ups
Rx
10 Hang Power Cleans (135/95 lb.)
8 Bar Muscle-ups
20 Hang Power Cleans (115/85 lb.)
6 Bar Muscle-ups
30 Hang Power Cleans (95/65 lb.)
4 Bar Muscle-ups
40 Bar Power Cleans (75/55 lb.)
2 Bar Muscle-ups
Fitness
15 Hang Power Cleans
10 Burpee Jumping Pull-ups
20 Hang Power Cleans
8 Burpee Jumping Pull-ups
25 Hang Power Cleans
6 Burpee Jumping Pull-ups
30 Hang Power Cleans
4 Burpee Jumping Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 15, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
14:41
2
Brock
Johnson
5:30pm CrossFit All Level...
23:24
5 and 1/2 mins to do 4 MU
3
Brian
Prout
4:30pm CrossFit All Level...
9:06
4
Jon
Fallon
9AM CrossFit All Levels
9:36
5
Andres
Salazar
5:30pm CrossFit All Level...
16:55
6
Doc
Medina
9AM CrossFit All Levels
16:58
7
The
Godfather
4:30pm CrossFit All Level...
10:58
Rx #, pull-ups
8
mathew
taylor
11AM CrossFit All Levels
12:54
hpc 135,115,75,65 burpee jump pu
9
Chad
Kobold
6:30pm CrossFit All Level...
15:30
Rx weight, C2B
10
Del
Tutt
5:30pm CrossFit All Level...
15:47
155, 135, 95, 75, C2B
11
Ron
Fleming
5:30pm CrossFit All Level...
15:59
12
Private
11AM CrossFit All Levels
16:13
13
Private
5:30am CrossFit All Level...
16:54
14
jaime
mendez
6:30pm CrossFit All Level...
17:01
15
Yaser
Alabdullah
4:30pm CrossFit All Level...
17:47
10 HPC (95 lbs), 20 HPC (85 lbs), 30 HPC (75 lbs), 40 HPC (65 lbs...
16
Rodrigo
delaRosa
5:30am CrossFit All Level...
19:37
75# &65#
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
9:27
2
Kate
Gonzalez
4:30pm CrossFit All Level...
10:05
RX weight
3
Annie
Lewis
9AM CrossFit All Levels
12:33
4
Johna
Kobold
6:30pm CrossFit All Level...
12:36
75#, 65#, 55# 45#
5
Hilary
Thomas
5:30pm CrossFit All Level...
12:43
85/75/65/55; rx reps
6
Private
6:30pm CrossFit All Level...
13:38
7
Lauren
Pew
9AM CrossFit All Levels
13:45
8
Mia
McCorkel
6:30pm CrossFit All Level...
14:38
C2B
9
Private
5:30am CrossFit All Level...
14:53
10
Erica
Lugo
6:30pm CrossFit All Level...
15:32
60/55/45/35
11
Maricela
de la Rosa
5:30am CrossFit All Level...
16:25
RX weight
12
Savanna
Fallon
6:30pm CrossFit All Level...
18:51
RX weight strict pullups
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